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Keep on top of your food and exercise goals with this free printable Food and Exercise Journal!
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Did you make any resolutions this year?
Mine were to pay better attention to what I eat, drink more water, and exercise regularly. I’ve been doing pretty well, and one reason why is because I’ve been tracking everything.
It’s one thing to make a resolution, but it’s another thing to actually track your progress!
Free Printable Food and Exercise Journal
To keep myself on track, I created this free printable Food and Fitness Tracker.
This printable food and exercise diary has everything you need to keep up with your goals:
- Daily food and fitness tracker
- Weekly menu planner
- Goals worksheet
- Cover and divider pages
Grab the free printable food diary, exercise log, meal planning worksheet, and goals tracker at the end of this post. But first, keep reading some simple healthy lifestyle tips!
Simple Tips for Achieving Your Diet and Exercise Goals
I’m not claiming to be a doctor or personal trainer, and in fact, you should always consult your own if you have any questions or health concerns. But here are some things that have worked for me in the past:
1. Create a Weekly Meal Plan
The best way I’ve found to stay on top of what I eat is by creating a weekly meal.
I love meal planning for a few reasons. There’s no staring into the cupboard after work wondering what to make for dinner (the worst!), so I’m less likely to order takeout. And it makes creating a grocery list a snap. I also save my previous meal plans, which helps when I need inspiration for creating future plans.
After each meal, I fill in the daily food and fitness tracker, whether I’ve followed my meal plan exactly or not.
2. Schedule Your Weekly Exercise
I add my weekly exercise plan to my planner. That way, it’s part of my daily schedule, and I actually make time to do it.
If for some reason you miss a workout, reschedule it for another day.
3. Don’t Let a Small Set Back Derail You
Don’t beat your self up if you do a little overindulging or miss a workout (or ten). Tomorrow is a new day, so pick up where you left off and move on.
How to Set Up Your Binder
I used a binder to organize my printable Food and Fitness Journal. This binder has everything I need to stay on top of my goals.
Here’s what you’ll need to set up your own binder:
- free printables (find them at the end of the post)
- card stock
- regular printer paper
- plastic page protectors
- binder (look for one with a plastic sleeve on the front and spine)
- three-hole punch
- washi tape, decorative pens, and stickers
- clipboard, optional
Start by printing the free printables at full size (check your print settings). I printed the binder cover and section dividers on card stock, and I printed the daily food and fitness tracker, meal planner, and goals worksheet on regular printer paper.
If you are setting up the binder for a year, print 52 copies of the food and fitness tracker and of the meal planner (one for each week), plus 12 copies of the goals worksheet (that way you can revisit your goals every month).
Of course, you don’t need to print everything all at once. I printed enough copies for a couple months, and I’ll add more pages later.
Slide the Food & Fitness cover into the plastic sleeve on the front of your binder.
Trim the Food & Fitness Tracker strip to fit into the plastic covering the binder spine.
Next, I put the three sections (Goals, Daily Food & Fitness Tracker, and Menu Planner) in plastic sleeve protectors.
Use the three-hole punch to punch holes in your binder pages.
Organizing Your Binder
After punching the holes, assemble your binder in the following order.
- Goals section divider
- Goals worksheets
- Daily Food & Fitness Tracker divider
- Daily Food & Fitness Tracker pages
- Menu Planner divider
- Menu Planner pages
I put goals first, because then you can review this section every day. It will keep you on track, and it’s a great reminder of the things you want to accomplish. Of course, you can set up your binder whatever way works best for you!
This printable food and exercise journal is also a great place to store anything food or fitness related, like new recipes or workout routines you find in magazines.
Have a little fun with your binder! On my goals worksheet, I added cute washi tape to highlight my goals, and I used my favorite gel pens to write everything out.
I also like to use washi tape to highlight things in my daily food and fitness tracker, and sometimes I’ll even add stickers if I accomplish a goal, or if it’s just a great day. I’ve found that if I make it fun, then I’m more likely to keep up with daily food diary.
Don’t Want to Use a Binder?
If you don’t want to create a binder, a simple clipboard is a great place to keep this free printable Food and Fitness Tracker organized.
Simply print out the pages you need for the week, attach them to the clipboard, then store the clipboard somewhere handy.
You can decorate a plain clipboard with wash tape, too … how cute does that look?
More Healthy Lifestyle Ideas
I’ve got lots of other ideas to motivate you to eat better and exercise more!
Make sure to check out my At Home Exercise Essentials! You really don’t need a lot to start exercising at home.
Don’t beat yourself up … check out my tips for how to ease back into working out instead.
Are you trying to cut the junk out of your diet?
I’ve got 10 easy ways to eat better that are totally doable!
Ready to set up your food and fitness tracker?
Click the images below to access the free printables.
What is your favorite way to track your food and fitness goals?